Ingredients
2 tablespoons olive oil
2 bay leaves
salt (optional 2 teaspoons)
1 large onion
sliced
3 cloves garlic
minced
1 cup carrot
chopped
2 cups kale
chopped
2 cups chard
chopped
2 cups dried lentils
8 cups vegetable broth
low-sodium (or stock)
1 can chopped tomatoes
low-sodium (14.5 ounces)
Steps
Wash hands with soap and water.
Sauté onion and garlic with olive oil.
Combine sauté mix with the rest of the ingredients in a crock pot.
Cook on low for 8 hours or high for 4 hours.
Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional).
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 235 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 226 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 12 g |
| Total Sugars | 8 g |
| Added Sugars included | 1 g |
| Protein | 14 g |
| Vitamin D | N/A |
| Calcium | 83 mg |
| Iron | 6 mg |
| Potassium | 56 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Crock Pot Vegetable Lentil Stew. Recipe source: Del Norte (California) Department of Health and Human Services and University of Kentucky Expanded Food and Nutrition Education Program (EFNEP). Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.